10 Best One Arm Lat Pulldown Alternatives for Limited Equipment or Rehab
What can I do instead of One Arm Lat Pulldown? Use one-arm dumbbell rows, single-arm cable rows, band-assisted one-arm pull-ups, chest-supported single-arm rows, or straight-arm cable pulldowns. Pull with the elbow toward the hip and depress the scapula each rep to load the lat fibers and preserve unilateral tension while reducing shoulder shear.
Original Exercise: One Arm Lat Pulldown
How to Perform One Arm Lat Pulldown
- Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best One Arm Lat Pulldown Alternatives
1. Cable One Arm Pulldown
96% MatchHow to perform this exercise
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
2. Alternate Lateral Pulldown
94.4% MatchHow to perform this exercise
- Sit on the cable machine with your back straight and feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
3. Cable Lateral Pulldown With V-bar
93% MatchHow to perform this exercise
- Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- Adjust the knee pad so that your thighs are secured under it.
- Keep your back straight and lean back slightly.
- Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
- Squeeze your back muscles at the bottom of the movement.
4. Cable Lat Pulldown Full Range Of Motion
89% MatchHow to perform this exercise
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
5. Close-Grip Front Lat Pulldown
88.4% MatchHow to perform this exercise
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
- After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Cable Wide Grip Rear Pulldown Behind Neck
88.4% MatchHow to perform this exercise
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- Keep your back straight and your chest up as you lean back slightly.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
7. Cable Cross-over Lateral Pulldown
84% MatchHow to perform this exercise
- Attach a cable handle to each side of a cable machine at shoulder height.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step back to create tension in the cables.
- Lean forward slightly from the hips, keeping your back straight and your chest up.
- Pull the handles down and across your body, squeezing your shoulder blades together.
8. Cable Underhand Pulldown
84% MatchHow to perform this exercise
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and lean back slightly.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
9. Cable Rear Pulldown
84% MatchHow to perform this exercise
- Adjust the cable machine so that the pulley is at the highest position.
- Sit facing the machine with your feet flat on the ground and your knees slightly bent.
- Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean back slightly, keeping your back straight and your chest up.
- Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
10. Cable Pulldown
84% MatchHow to perform this exercise
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
Why You Might Need a One Arm Lat Pulldown Alternative
You might substitute the one-arm lat pulldown because you lack a high cable station, experience shoulder pain with overhead traction, or need a rehab-friendly progression. Alternatives let you control line of pull and joint angle; for example, a chest-supported row removes lumbar extension demand while keeping lat loading. Choose movements that still initiate the pull with the elbow and use scapular depression to bias the latissimus dorsi. Substitutes also let you manipulate tempo, range of motion, and peak contraction to target hypertrophy or strength without repeating the exact cable setup.
How to Choose the Right Substitute
Select a substitute based on equipment, pain history, and training goal. If you have no cables, pick a one-arm dumbbell row and hinge at the hips while pulling the elbow to the hip; brace your core to prevent trunk rotation. For shoulder irritation, use chest-supported rows to limit scapular protraction and reduce shear. If you need progressive overload and precise tension, a single-arm cable row or straight-arm pulldown lets you adjust peak contraction and eccentric tempo. Prioritize exercises that recreate the lat’s biomechanics: shoulder extension/adduction with scapular depression.
Frequently Asked Questions
What muscles does One Arm Lat Pulldown work?
The primary target is the latissimus dorsi, which produces shoulder extension and adduction. You also load the teres major, posterior deltoid, and the scapular retractors; focus on pulling the elbow down and back to maximize lat activation.
What is the best bodyweight alternative to One Arm Lat Pulldown?
A band-assisted single-arm pull-up or one-arm inverted row are the best bodyweight options. Cue a long spine, lead with the elbow, and depress the scapula on the eccentric to emphasize the lats and control load progression.
Can I build muscle without doing One Arm Lat Pulldown?
Yes. You can stimulate the lats with rows, pull-ups, and straight-arm pulldowns that replicate shoulder extension and scapular depression. Use progressive overload, maintain elbow-first pulls, and temp control to drive hypertrophy without that specific cable movement.
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